Happy THanksgiving guys,,,,catch up here
back/.traps/calves/abs /treadmill...no pain at all during this ,,my shoulder is in different path not pressing movements..
inner grip chinups x4 x10-12
tbar rows elevated version lying face down ,,1.5 plates/2 plates/2 and some change/2 and 25..
cable low pulley rows..160/180/185
single arm cable pulldowns ,,stretch and squeeze movement x3 ,
short bar attached to top 'cable'standing in front and pull to chest x3'hits upper back/rear traps/rhomdoids
traps
shrugs 135/225/275/295/315/315
abs 5 sets crunch roller machine sets 30
calves 5 sets standing calf raise..180x15.200x12,220x10,240/240 sets 8-10..i switch low/hi rep calf days
thanksgivung delt/bi/forearms
seated press inner grip..i'm getting there with pressing worked to 80 lbs here better than last week tenfold still achy here tho,,did 4 sets up to 80lbs
lateral raises 15/20/25/25 much better hurts at mid point,and because of it i have to jack weight up little less controlled than usual at this point,if i go heavy by say 35 lbs dbs i naturally jack it up but this is occurring lighter weight due to some pain yet,,ok hi reps here 12-15
rear seated raises no pain on this 20/25/25/25 sets 12 easy staying light i did some uprights rows with them premade bar 40/50/60 i usually do 90 lbs on the premade curl bar...
this was encouraging to finish i could not do a 2.5 cable front raise 3 wks ago...i was able to do 15/20/25 lb db front raises done together for 12 reps each arm..thrilled lol...
bi's
premade curl bar 50/60/70/70,,it aches a bit on this due to hanging the front delt on curling movement,,i usually hit 90lbs on these,,,reps good at 10 easy
seated padded scott curl machie ,,no pain on these whatsoever,,125/135/140/155
cable single hand curls done together x4 nice finish 'like doing a db curl'but cabled
forearms
rope rollups weighted x3
4 sets cable reverse behind back wrist curls ..great pump to back forarms the popeye part...